Food, Exercise and Supplements – the Key to Bulking Up Fast
To gain weight and bulk as fast as possible, you’ll need the right diet, exercise program, and bulking supplements. However, for safety’s sake and to ensure you don’t waste time and energy, do speak with your GP before making big changes to your lifestyle.
Changing the amount of food you eat is crucial to bulking up – unless you’re consuming enough food, you won’t get the added calories necessary to increase your weight. At the same time, other dietary changes can help, too. For instance, you’ll need to increase your amino acid intake to build new muscle tissue. For each pound of body weight, your protein intake should be at least 0. Proteins of animal origin, such as the protein abundant in eggs, fish, lean meats and nonfat dairy, provide all the amino acids you need to gain muscle. Soy and quinoa are also rich in all the essential amino acids. You can also get amino acids by eating many other protein-rich plant foods like beans, nuts, and whole-wheat grains.
Of course, you should power up with carbohydrates so your can body convert them to glycogen, which is your muscles’ key source of fuel during tough workouts. Remember, the best quality carbs are those you obtain from fruits and vegetables as well as whole grains. And you because fat is a concentrated source of energy, you’ll need a bit of it too. Needless to say, go for unsaturated oils, such as olive oil, and foods abundant in unsaturated fat like fatty fish, nuts and seeds, and avocado.
Though diet alone will help you gain weight, exercise will trigger the growth of your muscles and help you put on lean mass. For a quicker outcome, go into strength training.
With the right diet and exercise program, bulking supplements can surely speed up your results. If you drink whey protein shake everyday, for example, you help boost your protein intake to help you meet your everyday protein goals. Whey, in particular, is a fast absorbing protein, so by drinking whey shake just after your workout, you give your muscles the amino acids they require for growth.
Creatine, a supplement widely available in health and fitness shops, can also help boost muscle growth in some people, based on studies at the University of Maryland Medical Center. More research is still needed, however, to know just how much creatine supplements will help more people grow muscle. Creatine may not be useful if your muscles already have big stores of natural creatine. In any case, talk to your doctor prior to taking any supplements so you can ensure that they will be both safe and effective for you.